Name: High Protein Extra Creamy Pasta Salad
Prep time: 15 min
Cook time: 10 min
Total time: 55 min
Ingredients: 2 cups elbow macaroni (uncooked) (yields about 4 cups cooked); 1/2 cup shredded celery root (canned or jarred) (drained and rinsed well); 1/2 cup shredded carrots (canned or jarred) (drained and rinsed well); 1 can corn kernels (drained (about 106 mL / 3.6 fl oz)); 4 green onions (sliced (about 4–5)); 1/4 cup mayonnaise; 1/2 cup plain Greek yogurt; 1/2 cup ranch dressing; 1 tbsp olive juice or pickle juice; 1 tsp yellow mustard; 1/4 tsp garlic powder; salt (to taste); chili flakes (to taste)

This high protein extra creamy pasta salad is designed for real-life eating: satisfying, balanced, and easy to scale for gatherings.
It delivers classic comfort with a modern nutrition upgrade by blending pasta, vegetables, and a protein-rich creamy dressing.

Unlike traditional macaroni salad, this version focuses on protein density, fiber, and texture balance while staying familiar.
It works equally well as a side dish for outdoor meals or as a standalone lunch when you want something filling but not heavy.

High Protein Extra Creamy Pasta Salad – Recipe Card

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 6–8
Cuisine: American-inspired
Course: Salad, Side Dish
Diet Focus: High Protein, Vegetarian-Friendly

Ingredients

Pasta Salad

2 cups uncooked elbow macaroni (about 4 cups cooked)
½ cup shredded celery root, drained and rinsed
½ cup shredded carrots, drained and rinsed
1 can sweet corn kernels, drained
4–5 green onions, thinly sliced

Creamy High-Protein Dressing

¼ cup mayonnaise
½ cup plain Greek yogurt
½ cup creamy ranch-style dressing
1 tablespoon olive juice or pickle juice
1 teaspoon yellow mustard
¼ teaspoon garlic powder
Salt, to taste
Chili flakes, to taste

Instructions

Cook the macaroni in generously salted water until just tender.
Drain well and rinse briefly with cool water to stop cooking.
Transfer the cooled pasta to a large mixing bowl.
Add the celery root, carrots, corn, and sliced green onions.
In a separate bowl, whisk together all dressing ingredients until smooth and cohesive.
Taste and adjust salt or acidity as needed.
Pour the dressing over the pasta mixture.
Fold gently until everything is evenly coated.
Cover and refrigerate for at least 30 minutes before serving.
Stir once more before serving to refresh the texture.

Why This Pasta Salad Is Higher in Protein

Traditional pasta salads rely almost entirely on refined carbohydrates and fat.
This version shifts the balance by using Greek yogurt as a primary base, increasing protein without sacrificing creaminess.

Greek yogurt provides structure and tang while contributing significantly more protein than standard mayo.
Blending it with a smaller amount of mayonnaise keeps the classic flavor profile intact.

The vegetables also contribute modest protein while adding fiber.
This combination slows digestion and makes the salad more filling per serving.

For meal prep or post-workout meals, this balance matters.
You get sustained energy instead of a quick carb spike.

The Role of Each Ingredient

Elbow macaroni provides the familiar bite and shape that holds creamy dressing well.
Cooking it just past al dente helps it absorb flavor without becoming mushy.

Celery root and carrots add crunch and mild sweetness.
Their shredded texture distributes evenly, preventing heavy vegetable pockets.

Sweet corn adds contrast and visual appeal.
It also balances the tangy dressing with natural sugars.

Green onions bring freshness and a light savory edge.
They prevent the salad from tasting flat after chilling.

Dressing Balance: Creamy Without Being Heavy

The dressing is intentionally layered rather than relying on a single fat source.
Each component plays a specific role.

Mayonnaise delivers richness and mouthfeel.
Using less of it avoids an overly greasy finish.

Greek yogurt adds protein and acidity.
It lightens the dressing while keeping it thick.

Ranch-style dressing introduces herb and garlic notes.
It replaces the need for multiple seasoning components.

Olive or pickle juice sharpens the flavor.
This small addition prevents the salad from tasting bland once chilled.

Make-Ahead and Storage Tips

This pasta salad improves after resting.
The pasta absorbs dressing and flavors meld over time.

For best texture, refrigerate for at least 30 minutes before serving.
Overnight chilling works well for events and meal prep.

Store leftovers in an airtight container for up to three days.
Stir before serving and add a spoon of yogurt if it thickens too much.

Avoid freezing, as dairy-based dressings separate when thawed.
Fresh preparation delivers the best consistency.

Easy Variations to Customize

This recipe is flexible by design.
You can adapt it without disrupting the creamy structure.

Add chopped cucumber or bell pepper for extra crunch.
Both hold up well in creamy dressings.

Swap elbow macaroni for chickpea or lentil pasta to boost protein further.
Cooking time may vary, so monitor closely.

For heat lovers, increase chili flakes or add a dash of hot sauce.
Balance with extra yogurt if needed.

Fresh herbs like parsley or dill can be folded in just before serving.
They add brightness without overpowering the base flavors.

When and How to Serve It

This salad fits well into casual and structured menus.
It complements grilled mains, sandwiches, and picnic spreads.

Serve it chilled but not ice-cold.
Ten minutes at room temperature improves flavor perception.

For buffet settings, keep it shaded and chilled.
Stir occasionally to maintain a smooth coating.

As a lunch option, pair it with a leafy green salad.
This keeps the meal balanced and light.

Common Mistakes to Avoid

Overcooking the pasta is the most frequent issue.
Soft pasta breaks down after mixing and chilling.

Adding dressing while the pasta is hot dilutes flavor.
Always cool the pasta before combining.

Under-seasoning is another common problem.
Cold dishes require slightly more salt than warm ones.

Skipping rest time reduces depth of flavor.
Even a short chill makes a noticeable difference.

Frequently Asked Questions

Can I make this pasta salad the day before?
Yes, it holds well overnight and often tastes better the next day.
Stir before serving to refresh the texture.

Is this pasta salad suitable for meal prep?
Yes, it stores well for several days.
Portion it into containers for easy lunches.

Can I reduce the fat further?
You can replace part of the mayonnaise with more Greek yogurt.
The texture will be slightly tangier but still creamy.

Does the salad thicken after chilling?
Yes, the pasta absorbs moisture over time.
Add a small spoon of yogurt or dressing if needed.

What pasta works best besides elbow macaroni?
Short shapes like rotini or shells work well.
They hold dressing and mix evenly with vegetables.

This high protein extra creamy pasta salad delivers comfort, nutrition, and versatility in one bowl.
It’s practical enough for weekly prep and polished enough for gatherings, making it a reliable addition to your recipe collection.